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27
Sep

CrossFit – Wed, Sep 28

CrossFit Cape Cod – CrossFit

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Pausing Split Jerks (Weight)

EVERY 2:00 x 4 SETS*

2 Pausing Split Jerks**

-Rest As Needed b/t Sets-

*All working sets should be a Mod-Heavy weight.

**Pause for :02 in bottom of dip.

Week 4 of 9

Workout (Time)

FOR TIME

10 Push Jerks Rx (155/105) L2 (115/75) L1 (95/65)

30 Burpees

10 Push Jerks

600m Run

30 Burpees

10 Push Jerks

90 Sit-Ups

600m Run

30 Burpees

10 Push Jerks

26
Sep

CrossFit – Tue, Sep 27

CrossFit Cape Cod – CrossFit

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Pausing Clean Deadlifts + Clean Pull (Weight)

4 SETS*

2 Pausing Clean Deadlifts**

+

1 Clean Pull

-Rest As Needed b/t Sets-

*All working sets should be Mod-Heavy…about 80-85% of 1RM Clean.

Option to build if perfect mechanics are maintained.

**1 Rep= Pause 2″” from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.

Week 4 of 9

Workout (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES*

1-2-3-and so on…

Bar Muscle-Ups

2-4-6-and so on…

Deadlifts Rx (255/175) L2 (175/115) L1 (115/80)

*Complete 12 Russian KB Swings Rx (53/35) L2 (35/26) L1 (26/15) after each full set.

(Score is Total Rounds + Reps)

BMU Option 1: Jumping BMU

BMU Option 2: Up-Down Chest to Bar Pull-Up

25
Sep

CrossFit – Mon, Sep 26

CrossFit Cape Cod – CrossFit

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Front Squat (6-6-4

)

*Start Moderate-Heavy and build to Heavy.

Week 4 of 9

Workout (AMRAP – Reps)

4 SETS (:40 ON/ :20 OFF)*

MOVT 1 РWall Balls Rx (20/14) L2 (14/10) L1 (10/8)

MOVT 2 – Cal Row

MOVT 3 – Alt. Overhead Wall Ball Lunges

MOVT 4 – Cal Row

*1 SET= MOVT 1-MOVT 4

-No Additional Rest b/t Sets-

(Score is Total Reps)

23
Sep

CrossFit – Sat, Sep 24

CrossFit Cape Cod – CrossFit

Workout (Weight)

EMOM x 12 MINUTES*

1 High Hang Power Clean

+

1 Hang Power Clean

*Start Light and build to Moderate.

Week 3 of 9

Workout (AMRAP – Rounds and Reps)

EMOM x 16 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – AMRAP of the following*…

7 Hang Power Cleans Rx (115/75) L2 (75/55) L1 (45/35)

7 Handstand Push-Ups

*Pick up where you left off.

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

(Score is Total Rounds + Reps)

22
Sep

CrossFit – Fri, Sep 23

CrossFit Cape Cod – CrossFit

Workout (Time)

FOR TIME

With A Partner

I Go, You Go

1000m Row

10 Rounds of Cindy

800m Row

8 Rounds of Cindy

600m Row

6 Rounds of Cindy

400m Row

4 Rounds of Cindy

200m Row

2 Rounds of Cindy

1 Round of Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

21
Sep

CrossFit – Thu, Sep 22

CrossFit Cape Cod – CrossFit

Workout (Time)

FOR TIME

4 ROUNDS

5 Push Jerks Rx (155/105) L2 (115/75) L1 (75/55)

10 Toes to Bar

50 Double Unders

-Rest 2:00-

3 ROUNDS

4 Push Jerks Rx (185/135) L2 (135/95) L1 (95/65)

8 Toes to Bar

40 Double Unders

-Rest 2:00-

2 ROUNDS

3 Push Jerks Rx (205/145) L2 (145/100) L1 (100/70)

6 Toes to Bar

30 Double Unders

(Score is Total Time)

20
Sep

CrossFit – Wed, Sep 21

CrossFit Cape Cod – CrossFit

Front Squat (8-6-6
)

*Start Moderate and build to

Moderate-Heavy.

(Score is Weight of Last Set of 6)

Week 3 of 9

Redline (3 Rounds for time)

3 SETS

15-10-5

Front Squats Rx (95/65) L2 (65/55) L1 (45/35)

Cal Machine

-Rest 1:30 b/t Sets-

(Score is Each Set for Time)

19
Sep

CrossFit – Tue, Sep 20

CrossFit Cape Cod – CrossFit

Workout (Weight)

EXTENDED WARM-UP

EMOM x 8 MINUTES

MIN 1 – 5 Deadlifts*

MIN 2 – :15 Active Hang + 3-5 Strict

Pull-Ups

*Start Moderate and build up to workout

 weight.

Workout (Time)

5 ROUNDS FOR TIME

3 Deadlifts Rx (275/185) L2 (185/135) L1 (155/105)

50m KB Farmer Carry Rx (53/35) L2 (35/26) L1 (26/15)

7 Strict Pull-Ups

14 Alt. SA Russian KB Swings

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